Am I the only one who eats great and then blows it all with bad snacking habits?
I feel so good with my veggie and egg breakfast followed by my veggie packed salad for lunch.
And then we hit mid-afternoon. And I NEED to eat. If not because I’m hungry, then because I’ve been up since 4:45am and need a boost.
Suddenly the one processed snack (chips) that the boys talked me into at the grocery store starts to look good.
Enter bad decisions.
Luckily, I’ve learned to “fool myself full”.
I’ve started making pistachio’s my go to afternoon snack and have said goodbye to snacking guilt.
Did you know that pistachios are one of the lowest calorie snack nuts? There is a reason they are known as the “Skinny Nut™” – a one ounce serving offers about 49 nuts.
And unlike those chips, pistachios offer a great source of protein and fiber. Not to mention that a serving of 49 pistachios is a whole lot more filling than a serving of chips, which is typically only 15 chips. (And let’s be clear, I have never been able to stop at 15 chips.)
Snacking on pistachios is actually backed by science. The “Pistachio Principle” is a mindful eating concept that helps you to “fool yourself full” without feeling deprived. Two behavioral studies were completed by Dr. James Painter and it was found that it was possible to reduce overall calorie consumption without consciously restricting your diet. The premise is that eating in-shell pistachios encourages slower eating while the leftover shells offer a visual cue about the amount consumed. Ultimately, the overall calories consumed is reduced. Dr. Painter’s research found that the participants who consumed in-shell pistachios ate 41% fewer calories than those who ate shelled pistachios. (125 calories vs 211 calories.) To take it a step further he also found that those who left pistachio shells on their desk consumed 18% fewer calories of pistachios than those who routinely cleared their nut shells. (Finally, and excuse for my messy desk!)
Dr. Painter offers some other great tips to help you “fool yourself full”
- Consider your environment. Bright lights and fast music can encourage you to eat faster and consume more calories. Slower eating my prevent overeating.
- Reduce the size of your plates, bowls and glasses. Believe it or not, smaller dishes can help you feel fuller on fewer calories.
- Consider single serving packages. A larger snack package can increase consumption by up to 22%
My favorite snack combo? Pistachios and fruit!
Bananas, strawberries….really any fruit will do.
There is nothing like a real food snack to fuel your afternoon!
I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.